Lower arm: starting posture, holding barbells forward or backward with both hands or dumbbells with both hands. After holding high above your head, bend your elbows and let your forearms droop backwards. Stand upright or sit on a stool. During the movement, the upper arm is close to the ear, keeping vertical and not shaking. Triceps contraction, elbow joint extension, forearm extension, until the arm is completely straight, triceps complete tightening. Hold still for one second, then bend the elbow, let the forearm slowly droop to the starting position, and let the triceps stretch as far as possible. Breathing method Inhale when the forearm is extended and exhale when it is bent. Note: Don't swing your upper arm when stretching your forearm. The second type: the starting posture is bent forward, with one hand holding the dumbbell and the other hand unfolding or holding it on the knees and hind legs, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms droop naturally. During the exercise, the upper body and upper arm remain motionless, and the triceps are contracted, and the forearm is stretched backward and upward until the arm is completely straightened, and the triceps are completely contracted. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position. Breathing method Inhale when stretching forearm and exhale when drooping. Pay attention to the main points. Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to make the triceps contract more thoroughly. No dumbbells, just use a bottle of mineral water full of water! ! The third type: starting posture, holding a curved handle connected to the chest pull rod with both hands, the grip distance is shoulder width or slightly narrow or slightly tight. The upper arm rests on the ribs. Bend your elbow, bend your forearm. During the movement, keep the upper arm still, contract the triceps and forearm muscles, and press the crank hard until the arm is completely straight. Hold still for a second, try to contract the triceps, bend the elbow, and let the crank slowly return to its original position. Breathing method: inhale when the handle is pressed and exhale when it is retracted. Pay attention to the key points. When the crank is pressed, be sure to keep your arms completely straight. The upper arm should be fixed. Although the forearm also needs strength, the brain should pay attention to the expansion and contraction of the triceps. The fourth type: put your hands on both sides of your ears and bend your palms back 90 degrees. Remember that the upper arm is always close to the ear, in groups of 30, three groups a day. After you get used to it, you can gradually increase your thin thighs: when you exercise for the purpose of losing weight, all parts of your body, including your thighs, will become thinner. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road. In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon. It is the most effective way to do thigh bodybuilding through local stretching exercise: the hips are drooping, the legs are bent, the back is kept straight, and the other leg is straight back and parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh. After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit. Reasonable experts who pay attention to diet believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food. 1 min Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.